This workout guide is designed for our Minnows group (Day 4, Week 2). Remember that consistency and focus on technique are more important than speed at this stage. Always keep the energy positive and make sure to encourage effort!
Warmup: Getting the Body Moving
We start with a solid kick set to activate core muscles and prepare the body for swimming.
Question of the Day:
How far should you push your hands in freestyle underwater? When does the hand come out of the water?
<em>(Reviewing this concept helps swimmers understand the mechanics of the catch and pull phase.)</em>
Main Set: Split into Two Groups
The main set focuses on developing specific technical skills by splitting the group into two smaller, manageable teams. This allows for more individualized coaching and attention to detail.
Group 1: Streamline and Side Breathing Focus
Focus on achieving a perfect streamline through all three elements. Start by doing a streamline kick in Position 11. When swimming, put one arm at the hips, keeping the other arm extended forward above the shoulder on the surface.Next, take one breath to the side, continuing to kick while maintaining the streamlined body position. Finally, look down again and kick in Position 1 for 5 more kicks. The main goal here is practicing controlled side breaths!
Group 2: Streamline and Flip Turn Focus
Focus on strong freestyle kick throughout the set, incorporating proper flip turns.
Cool Down & Fun Activity: Full Group Set
Once both groups have completed their technical work, we bring everyone back together for a fun, high-energy main set!
Game/Activity: Die Roll Challenge
To finish the workout, we use a dice roll game to keep the energy up and reinforce learning.
<em>(This game format is excellent for review and keeping younger swimmers engaged while practicing skills.)</em>
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